Experts Say Kids Aren’t Getting Enough of 4 Most Important Nutritients

WITH SMALL KIDS IT CAN BE SUCH A STRUGGLE just to get them eating that sometimes nutrition gets lost in a kaleidoscope of organic cracker crumbs and leaky sippy cups. But flipping through the newest issue of Parent & Child magazine last night, this quote caught my eye. Lynn Brann, Ph.D. assistant professor of nutrition(Eiyo Nutrition) at Syracuse University says,”Many children snack all day on foods like cookies and chips that leave them overfed and undernourished.” In fact, there are four main nutrients experts say almost all kids aren’t getting enough of.

1. Vitamin D: for protecting bones and preventing heart disease, asthma, cancer and allergies
2. Calcium: “If your little ones aren’t getting enough from their diet, their body will take it from their skeleton. ‘I liken it to a bank account’, says Dr. Brann. ‘During childhood much more bone is depostied than withdrawn, which helps kids’ skeletons grow and become strong.'”
3. Omega-3s: which aids in healthy brain development, better behavior and concentration
4. Potassium: to control sodium and water ratio plus regulate muscles and organs

What You Can Do. Kid-Friendly Ways to Boost:

Vitamin D: To increase Vitamin D, get kids outside! That’s the main reason experts say kids are deficient these days. Also look for fortified versions of yogurt, milk, juice–or salmon. Try smoked salmon on a bagel with cream cheese. Our kindergartener LOVES this. Smoked salmon is also great with scrambled eggs. Alternatively, try brushing a bit of pure maple syrup over fresh or frozen salmon fillets and roasting them in the oven. The syrup is a great real food alternative to store-bough teriyaki sauces.

Calcium: Besides drinking milk at every meal, don’t forget cheese and leafy green vegetables which are both high in calcium too. Try one of these each day. Here are our kids’ favorites:

• Sauteed Swiss Chard with Lemon
• Very Green Baked Macaroni & Cheese
• Spinach with Garlic
• 15-Minute Homemade Mac & Cheese

Omega 3s: We buy frozen packs of edamame at Trader Joe’s or Costco, which I pop in the microwave for snacks. Trail mix with big pieces of walnuts would also work. Chia seeds are great sprinkled on oatmeal and into muffin batter. And don’t forget flaxseed. I use ground flaxseed in almost everything I bake, especially good-for-you snacks like these:

• Apricot and Strawberry Jam Tarts
• No-Bake Chocolate Chip Oatmeal Balls
• Buttery Strawberry Oat Bars
• Even Healthier Pumpkin Spice Mini Muffins

Potassium: You’ll find potassium in a bunch of kid-friendly foods like bananas and cantaloupe, yogurt and milk. We’re currently obsessed with The Kitchn’s version of baked potatoes right now, and by obsessed I mean our 2, 3 and 5-year-olds eat the whole thing skin and all! Plus cooked spinach is very rich in potassium. Empty a bag of chopped frozen spinach into a skillet with olive oil. Add garlic powder, salt and pepper, then a swish of white wine. Bring to a boil and let the alcohol evaporate, leaving only a tangy taste behind.